Nutritional Value of Sweet Corn

by
ERIN COLEMAN, R.D., L.D. Oct. 03, 2017

Erin Coleman, R.D., L.D.

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.

Corn field
Photo Credit: Zeljko Radojko/iStock/Getty Images

Sweet corn is a vegetable that provides you with several beneficial nutrients -- including carbohydrates, fiber, vitamins and minerals. But sweet corn lacks other essential nutrients. Therefore, eat sweet corn in moderation as part of a well-balanced diet. The Dietary Guidelines for Americans 2010 suggests eating 2.5 cups of vegetables daily when consuming 2,000 calories a day.

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Low in Calories

Eating corn will help fill you up without the extra calories. A 1-cup portion of cooked sweet corn contains about 143 calories, according to the USDA National Nutrient Database. Many men’s calorie needs range from 2,000 to 3,000 calories a day, while women generally require 1,600 to 2,400 calories daily – depending on age and activity level -- according to the Dietary Guidelines for Americans 2010. Athletes with lots of muscle mass may need additional calories, above these general ranges, to maintain their weights.

Carbos and Fiber

One cup of cooked sweet corn contains a total of about 31.3 grams of carbohydrates, according to the U.S. Department of Agriculture. Of those, 3.6 grams are from dietary fiber. The Institute of Medicine recommends most adults consume at least 130 grams of carbs daily. The Dietary Guidelines for Americans 2010 suggests men aim for 38 grams of fiber each day and women consume 25 grams of fiber daily.

Protein and Fat

Although not a protein-rich vegetable, cooked sweet corn does provide about 5 grams of protein and 2 grams of dietary fat in each 1-cup portion. The IOM reports the recommended dietary allowance for protein is 46 grams for women, 56 grams for men and 71 grams of protein daily during pregnancy and lactation. The IOM also recommends obtaining 20 percent to 35 percent of your daily calories from dietary fat, which is 44 to 78 grams daily when eating 2,000 calories a day.

Vitamins and Minerals

In addition to carbs and fiber, sweet corn is a rich source of potassium, vitamin A, phosphorus and niacin. For example, a 1-cup portion of cooked sweet corn provides 2.5 milligrams of niacin, 115 milligrams of phosphorous, 392 International Units of vitamin A and 325 milligrams of potassium, according to the USDA. To help meet your overall vitamin and mineral needs, the Dietary Guidelines for Americans 2010 suggests eating a variety of peas, beans and dark-green, red, orange and starchy vegetables – such as sweet corn – every week.